Measured in lb
Dumbbell Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Pounds (lb)
Kilograms (kg)
Our community Dumbbell Bench Press standards are based on 3,592,668 lifts by Strength Level users
How To
Male
Male Dumbbell Bench Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 35 lb |
Novice | 59 lb |
Intermediate | 90 lb |
Advanced | 129 lb |
Elite | 171 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.20x |
Novice | 0.35x |
Intermediate | 0.50x |
Advanced | 0.75x |
Elite | 1.00x |
How much should I be able to Dumbbell Bench Press? (lb)
What is the average Dumbbell Bench Press? The average Dumbbell Bench Press weight for a male lifter is 90 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Bench Press? Male beginners should aim to lift 35 lb (1RM) which is still impressive compared to the general population.
Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 18 | 34 | 57 | 85 | 118 |
120 | 21 | 38 | 62 | 92 | 126 |
130 | 24 | 43 | 68 | 99 | 134 |
140 | 28 | 47 | 74 | 106 | 142 |
150 | 31 | 52 | 79 | 112 | 149 |
160 | 34 | 56 | 84 | 118 | 156 |
170 | 37 | 60 | 89 | 124 | 163 |
180 | 40 | 64 | 94 | 130 | 170 |
190 | 44 | 68 | 99 | 135 | 176 |
200 | 47 | 71 | 103 | 141 | 182 |
210 | 50 | 75 | 108 | 146 | 188 |
220 | 53 | 79 | 112 | 151 | 194 |
230 | 55 | 82 | 116 | 156 | 199 |
240 | 58 | 86 | 120 | 161 | 204 |
250 | 61 | 89 | 124 | 165 | 210 |
260 | 64 | 92 | 128 | 170 | 215 |
270 | 66 | 96 | 132 | 174 | 220 |
280 | 69 | 99 | 136 | 178 | 224 |
290 | 72 | 102 | 139 | 182 | 229 |
300 | 74 | 105 | 143 | 186 | 234 |
310 | 77 | 108 | 146 | 190 | 238 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 30 | 50 | 77 | 110 | 146 |
20 | 34 | 57 | 88 | 125 | 167 |
25 | 35 | 59 | 90 | 129 | 171 |
30 | 35 | 59 | 90 | 129 | 171 |
35 | 35 | 59 | 90 | 129 | 171 |
40 | 35 | 59 | 90 | 129 | 171 |
45 | 33 | 56 | 86 | 122 | 163 |
50 | 31 | 52 | 80 | 115 | 153 |
55 | 29 | 48 | 74 | 106 | 141 |
60 | 26 | 44 | 68 | 97 | 129 |
65 | 24 | 40 | 61 | 87 | 116 |
70 | 21 | 36 | 55 | 78 | 104 |
75 | 19 | 32 | 49 | 70 | 93 |
80 | 17 | 29 | 44 | 63 | 84 |
85 | 15 | 26 | 39 | 56 | 75 |
90 | 14 | 23 | 36 | 51 | 68 |
How many sets and reps of Dumbbell Bench Press should I do?
These are the most popular Dumbbell Bench Press workouts done by male lifters:
3x10 17%
3x8 11%
3x12 9%
4x10 8%
4x8 5%
4x12 4%
3x6 4%
3x5 3%
2x10 3%
5x5 3%
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 17% | 3285 |
2 | 3 | 8 | 11% | 2023 |
3 | 3 | 12 | 9% | 1688 |
4 | 4 | 10 | 8% | 1432 |
5 | 4 | 8 | 5% | 962 |
6 | 4 | 12 | 4% | 752 |
7 | 3 | 6 | 4% | 743 |
8 | 3 | 5 | 3% | 667 |
9 | 2 | 10 | 3% | 642 |
10 | 5 | 5 | 3% | 609 |
Calculate Your Strength Level
Female
Female Dumbbell Bench Press Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 12 lb |
Novice | 26 lb |
Intermediate | 46 lb |
Advanced | 71 lb |
Elite | 101 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.20x |
Intermediate | 0.30x |
Advanced | 0.50x |
Elite | 0.70x |
How much should I be able to Dumbbell Bench Press? (lb)
What is the average Dumbbell Bench Press? The average Dumbbell Bench Press weight for a female lifter is 46 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Bench Press? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.
Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 6 | 15 | 30 | 50 | 74 |
100 | 7 | 17 | 33 | 54 | 79 |
110 | 8 | 20 | 36 | 58 | 84 |
120 | 10 | 22 | 39 | 62 | 89 |
130 | 11 | 24 | 42 | 66 | 93 |
140 | 13 | 26 | 45 | 69 | 97 |
150 | 14 | 28 | 48 | 72 | 101 |
160 | 16 | 30 | 50 | 75 | 104 |
170 | 17 | 32 | 52 | 78 | 108 |
180 | 18 | 34 | 55 | 81 | 111 |
190 | 20 | 35 | 57 | 84 | 114 |
200 | 21 | 37 | 59 | 86 | 117 |
210 | 22 | 39 | 61 | 89 | 120 |
220 | 23 | 40 | 63 | 91 | 123 |
230 | 25 | 42 | 65 | 94 | 126 |
240 | 26 | 44 | 67 | 96 | 128 |
250 | 27 | 45 | 69 | 98 | 131 |
260 | 28 | 47 | 71 | 101 | 134 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 10 | 22 | 39 | 61 | 86 |
20 | 12 | 25 | 45 | 70 | 98 |
25 | 12 | 26 | 46 | 71 | 101 |
30 | 12 | 26 | 46 | 71 | 101 |
35 | 12 | 26 | 46 | 71 | 101 |
40 | 12 | 26 | 46 | 71 | 101 |
45 | 12 | 25 | 44 | 68 | 96 |
50 | 11 | 23 | 41 | 64 | 90 |
55 | 10 | 21 | 38 | 59 | 83 |
60 | 9 | 20 | 35 | 54 | 76 |
65 | 8 | 18 | 31 | 49 | 69 |
70 | 7 | 16 | 28 | 44 | 62 |
75 | 7 | 14 | 25 | 39 | 55 |
80 | 6 | 13 | 22 | 35 | 49 |
85 | 5 | 11 | 20 | 31 | 44 |
90 | 5 | 10 | 18 | 28 | 40 |
How many sets and reps of Dumbbell Bench Press should I do?
These are the most popular Dumbbell Bench Press workouts done by female lifters:
3x10 23%
3x12 12%
3x8 9%
4x10 9%
4x12 5%
4x8 5%
2x10 4%
3x15 4%
5x10 3%
3x6 2%
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 23% | 926 |
2 | 3 | 12 | 12% | 490 |
3 | 3 | 8 | 9% | 370 |
4 | 4 | 10 | 9% | 366 |
5 | 4 | 12 | 5% | 212 |
6 | 4 | 8 | 5% | 184 |
7 | 2 | 10 | 4% | 146 |
8 | 3 | 15 | 4% | 144 |
9 | 5 | 10 | 3% | 112 |
10 | 3 | 6 | 2% | 91 |
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Recommended Program
For Dumbbell Bench Press we recommend following the Dumbbell PPL program on Boostcamp.
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What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
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Other Languages
- Dumbbell Bench Press (EN)
- Bankdrücken mit Kurzhantel (DE)
- Press de banca con mancuernas (ES)
- Développé couché avec haltères (FR)
- Wyciskanie hantli na ławce (PL)
- Panca con Manubri (IT)
- Supino com halteres (PT)